WOD 1.31.14 Friday

Clean and Jerk, Heavy Single

10 min amrap
5 Shoulder to overhead, 115/75
10 Deadlift, 115/75
15 Box Jumps, 24″/20″

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WOD 1.30.2014 Thursday

7 rounds of:
250 meter row
7 Hang Power Cleans, 135/95
30 Double Unders (sub 70 singles)
Rest 2 min between rounds

Core work:
3 x 20 GHD Sit-ups
3 x 20 Hip Extensions

WOD 1.29.14 Wednesday

Power Snatch + Snatch Push Press + OHS
60% x (3+3+3), 65% x (3+3+3), 70% x (2+2+2)

For time:
20 DB Burpee Box Step Overs, 45/30 lb + 20″ box
30 Pull-ups
20 DB Lunge Steps, 45/30 lb
30 T2B
20 DB GTO, 45/30
3 Rope Climbs

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WOD 1.28.14 Tuesday

We will have childcare at 10 am!

Deadlift, 70% x 5 x 2, 73% x 5 x 3
Push Press, 73% x 5 x 5

Skill work: Handstand Hold, Shoulder Touches, Handstand Walk

5 min amrap
165/110 lb Power Clean and Jerk

“Fitness”
“Grace”
30 Clean and Jerk, 135/95

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